Eat mushrooms, oranges and vegetables regularly


Eat more mushrooms, feel agile

Researchers at the National University of Singapore Medical School found that older people who ate more than two mushrooms a week were about 50% less likely to develop cognitive impairment.


Studies have shown that a special compound ergothiogen found in mushrooms can reduce the risk of cognitive impairment. Ergothiogen is a unique antioxidant and anti-inflammatory agent that cannot be synthesized by humans. However, it can be obtained from the diet, one of the main sources being mushrooms.

The study collected data from 663 people over the age of 60 living in Singapore. The team studied the number of participants in the six most common mushrooms in Singapore: Flammulina, Pleurotus, Mushroom and White Mushroom. In the study, one serving was about 150 grams and two servings were equivalent to half a plate. Those who ate more than two mushrooms a week were 43% less likely to suffer from cognitive impairment than those who did not eat a mushroom a week. Relevance is not related to age, gender, education, smoking, alcohol, high blood pressure, diabetes, heart disease, stroke, physical activity and social activities.

Eat a lot of onions, the risk of bowel cancer is low

Researchers at the First Affiliated Hospital of China Medical University found that eating onions, including garlic, leeks, onions, leeks and green onions, can significantly reduce the risk of colorectal cancer.

From June 2009 to November 2011, the research team conducted a paired case-control study at three hospitals in China. The researchers recruited 833 colon cancer patients and the same number of healthy volunteers of the same age, gender, and area of ​​residence to fill out the food intake frequency questionnaire. After tracking participants’ eating habits and the causes of the disease, the researchers found that people who consumed the most allium vegetables were 79% less likely to develop colorectal cancer than those who consumed the least. Eating at least 16 kilograms of onion per year (44 grams per day) will greatly reduce the risk. The more you eat, the better the protection.

Researchers say cooking methods may also play a role in the anticancer effects of Allium. For example, cooking onions reduces the amount of chemicals with anti-cancer properties, while slicing or crushing fresh garlic is more beneficial.

Eat more green leafy vegetables, slower aging of the eyes, less fatty liver

Researchers in Sweden and Sydney, Australia have found that eating more leafy green vegetables and beetroot may help reduce the risk of macular degeneration in the elderly and may be important in preventing fatty liver disease, medical letters and national college proceedings. Scientific reports.

The researchers recruited more than 2,000 Australian adults aged 49 and over from the Blue Mountain Ophthalmology Study and followed them for 15 years. The results showed that those who took 100 to 142 mg of nitrate per day from green leafy vegetables were 35% less likely to develop early age-related macular degeneration than those who consumed less than 69 mg per day. Spinach contains about 20 mg of nitrate per 100 grams; beetroot contains about 15 mg of nitrate per 100 grams.

The researchers said that proper intake of nitrate-rich foods per day may be a simple strategy to reduce the risk of early age-related macular degeneration beyond 50 years of age, but there is no added benefit to taking more than 142 mg of plant nitrate per day. .


Dr. Matthias Calstrum, a researcher at the Karolinska Institute in Sweden, and his team fed a group of mice fed a diet high in fat and high in sugar, which increased the risk of fatty liver. Some mice were then given nitrate rich in green leafy vegetables and the risk of fatty liver was found to be significantly reduced. The researchers also tested the results of the mice by planting two different types of human hepatocytes. In addition, the researchers found that blood pressure and insulin levels were improved in type 2 diabetic mice after supplementation with nitrate. Previous studies have shown that nitrates in vegetables help to improve mitochondrial function and increase physical endurance.


Researchers say that overweight and excessive drinking are the two leading causes of fatty liver, and there is no effective treatment for fatty liver. The new study shows that eating more green leafy vegetables and increasing nitrate intake can help reduce fat accumulation in the liver, thereby reducing the risk of fatty liver, heart disease and diabetes.


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